JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?!`J@4)GaRJTVZʤ=(~4)IӸHհ 'Εwnc8ӔsW"$?MV(ITFK1JgHA$yLj|A6v]#>ޒW%qh_]35?g*^e, K.ܮ$WnK_]ڍd&4Awi&n- UԀ +4=~}VTW080ܣzW`6wA;cccEF2+D4 $2~UcDbbzң^:m< OU; GP,nT`Ԥ`c^Lh(r#>C!(:`cQ09$~UMgI,2mp@4, V]\xfHV!%"eT&PߕHSU~9P1O=T暹 @ Ӷj ilH03zȏŐ4@G6h s|Wc3Hv w \O1=Ÿ҅27#Ik/ň~ 9\6||#<ԖTݓ|~|W$IkWcYsk@'TH/s`1ToTMs]"MJv0RLKc$vKɮu]2*21!ኋۗ]9r„iZ8cOy>U>㹹L^\f_kX epOs@<Q]Zyl 9֤\EJ%F|R}O&ִiؒa_o 栝pqa=k5[{eͶmp\8{/WsmfvvC&趥zɏXnwH33ګZEk#ҴJ-I2A#$om&N*H9+ڝFk~'hbk8 ;$=tC0ߔ Ec%ME8əF{ߟ0JrʓWug% IJh9+h:`1o$EVPlVDKey}tdZ}D9xC-(#`9<`QAQh!nI}W4;q֐H W?V,i6Ҧ\pw; @ ڣ24ք2FnTRWax1"10DIX;sҸPr{<9̘Ē_šKVGVtՁKlt& i\׏wvU?ҥA'Q\4]R{}F{e@%ñr rQx `N31iqO E7|}B"t-x3sl Zе9ۯK7綒!1H{Vk;۩hS;bkz/-tlJ:q隧%X,9})ң8;V~.Ei 1*%8z]MnHWpsJk> $Wc8wJ6_E ;Oްo+5UiiC&C\_Å?gu?] y(Tj GYEۓ,>ict'b"fW w[~ђD+t!zjZ*0r&1z |2\*sZ) .:VdpIcTPjCbފW`ڋczQJ% sO1UCf.dYҁU>G}ҳ)Iyb=[<Qf>tvEּMy^~5qwh7sFqw:i!,m޽ V7-Wh,ckgަu"HAސSmM4pGP#;$,y#,y"GG[1?]u8l.%ȉ[>^#ҺI_68u9m,zMpgq*J?$bj hQLfs*R3G  T9x?ĦbP .{jSv]鷁~+%>EPӱb=z1/Aچv4hAa8+?4Qb(l-'zZQֻh^,lDV8ʼpCK%tsw'r>IغiJI3J * x+L*}2)Ȯb`^7,Tqˋti.\Frz W#r;%h>%]ZAkuz$ ۱+G*|3]7Δdab~ i dNWΎnVh ) }4K@l 9swk 0wfciDu+G^8VJi'(I"wS%ucy֌Ӿa|8B(?ҸۍecIMw#(9r8+}4FҮpH })ٌ,WH <ǏP zxMk -R+KF6+ ͞;).1h-僄P$'vqZ-&Vz_qX0MCJZi HT|zw1'>'5(=i۳9s\/OOpEep"ʶ&9#gނ?]?N#A>E79'{gR?Q1Zg\w5Uq(lg#"Y}vGqޚ1qiLj6SJ22L Ê|1Sl~{ 囎?c|U\– 89i[%DѯwVh[zN֪I-Jjz|քSNq71xyNW?Bd.y,rMB&z<t̲w !F#ӵZdq1 x"(y|(YRQFʔ'O1.;S J" Qx#9oi=F* rGr1dhf^RsVQ#BNHBV#z5bQ$%aO._߷^YR)޹vvʓ:\ z@#6<=) CaGZw};T%r4owvP4Oy٫os_J|i<'8pFZ[evdr#OL=i&E$[J\rN1ƨtȉ@nR.o3 @Һ6Enb7#'ը7J*SPk6h W|Cf,|C}n&8rGBl 7'vFWҙ2%1SL V*$ZcnNy'-6qOJB3Na 7rQc)=W?Z(SSM!hO4*EAO :b؇g5E}-CMZ d5iI9^HQJqJeer0&_EЄm::9 "tF iΓ $:v@h-ŗe Qb r 4̷VU˜;A?ZҊ$0TpfVWlCSJNiҙ'I[葴HߌJĊ1]5;9kG8ChYlP\B- Ć'r?7Nec 5ҥ$f.3zlH^`zeh~4TbR:riI=*S9 HFRi\SS\IHs}(7iҫ z(ҳu,FHB3c?Z׿\[)=V: օ!A֫ k,3Ax,ܞJJ`'{WgGOܩ)=LiCԒ;q7OZ>nF@=h~ҍiҔQds@-f?s |9=k~1,=?J>XŮ sܵY 4ciyǵPup :u@)1\Cgjrjݝ&1+rQ-J*J4GBqJ}qNP3N sZFԁGR*i⁌Q]FLIS*ҧi%RbuT.&9ee>* &!# `} o'6 Qٙ Cˀp@_DhFQ@Wv4(y=}!(M>EGMl\RԀJ &yFp`8^Ajg !Չ$RcqI% IDv֩'L;0`#Vu{BWHb]v?* TccZ΄2 yΕ5܀ǨXjx*o-@H9*Եqem@PԔl*Mt?R*[]4 - S+XsrHTZֱ@,L`E[U4R*<֘G4eXdցcT|Ls@ 1J `@\GZr0`u42A5ɬKq1+v$gިȳ[4a^:%U` { oSP(5FR[u1V?+̾$\*HT,=:z@(Ef"a`c9H,8كoKS !~J-Y~ˠb|)ē}ksa: j~[pǬ[9 =+j,ZE.?׷ֺ{d_(*ފ?ast Louisiana.&nbsp; Coach Johnston and Coach Rubin never sit back and watch their Green Bay players workout.&nbsp; They actively coach every minute.&nbsp; The workout for the day is posted.&nbsp; The players come in and get right to work on the plan.</P> <P>I asked Coach Johnston about the difference between Division I college level and Pro-level of strength and conditioning.&nbsp; Coach Johnston replied, "You have to do a lot better job selling your players on your program, they have got to believe in your program to do it properly.</P> <P>"Because of Free Agency and Collective Bargaining you see a lot of new players each year.&nbsp; In college you have the players four to five years.&nbsp; The age difference is also a factor.&nbsp; An 18-year old is not the same as a 25-year old.</P> <P>"I'm going to train multi-joint movement lifts and explosive lifts.&nbsp; Most of this type of training is done with free weights.&nbsp; Some people may question the safety factor of my philosophy, but to me there is a certain risk when you train to win and to be a thoroughbred.&nbsp; It's my job to teach the players perfect technique and to train smart. </P> <P>"I want to come across as someone who wants them to perform at their highest level.&nbsp; If a player sees that you always want what's best, they will respond.&nbsp; I try to serve the players and do the little things that make a difference.</P> <P>"We also do plyometrics.&nbsp; We have Plyo Boxes and Plyo Hurdles.&nbsp; We do a number of variations of ground plyos.&nbsp; We teach sprint techniques and have speed and speed endurance days.&nbsp; I really like over-speed training which is done especially in the off-season.&nbsp; We do some parachute training but I like over-speed training a little better.&nbsp; We have a number of devices for over-speed training; some very expensive and some very economical.</P> <P>"Another thing I like is sled work.&nbsp; Dragging the sled and doing sled lunges with a sled harness can be great.&nbsp; I don't look at sled work as speed tools but I use them to develop functional strength."</P> <P>The Packers incorporate martial arts training for flexibility, joint mobility and range of motion.&nbsp;&nbsp;They do this two to three times per week in the off-season.&nbsp; "We stretch our players for five minutes before practice," said Coach Johnston, "but before that we do a lot of functional warm-ups like high knees, waking lunges, butt kicks, etc.&nbsp; We also do the BFS&nbsp;Dot Drill on a regular basis in the off-season."</P> <P>The Packers do Power Pulls which is a Power Clean movement in addition to Dumbbell Cleans and Dumbbell Cleans and Presses.&nbsp; Overhead Squats are done with a snatch grip for balance, along with a ton of medicine ball work.</P> <P>At Green Bay, if you miss a scheduled workout, you are fined.&nbsp; "We haven't had anyone miss for two years," Coach Johnston recollected.&nbsp; "In that instance, Coach Holmgren really let that player have it at practice.&nbsp; Coach Holmgren is a super person to work for.&nbsp; If any player didn't commit to weights, Reggie and Brett would take care of them anyway." </P> <P>I marveled at the similarity between the Green Bay and BFS Strength and Conditioning programs.&nbsp; I shrugged, "Well Ken, we're either on the Green Bay&nbsp;program or you're on the BFS program."&nbsp; We both laughed.&nbsp; Coach Johnston remarked, "Bigger Faster Stronger has a great deal going for them, especially for the high school coach."</P> <P>Coach Johnston believes in Box Squats and Partial Benches.&nbsp; These two lifts form the backbone of the BFS program.&nbsp; They m